Glazed Beef Tenderloin with Curried Vegetables

Gluten Free
Dairy Free
Health score
25%
Glazed Beef Tenderloin with Curried Vegetables
45 min.
12
144kcal

Suggestions

Ingredients

  • pound beef tenderloins 
  • 0.5 cup chives snipped
  •  cucumbers--peeled halved lengthwise seeded sliced
  • teaspoons curry powder 
  • 2.5 tablespoons curry powder 
  • large garlic cloves minced
  • 1.5 teaspoons kosher salt 
  • teaspoons lemon zest finely grated
  • cups lima beans *soaked overnight fresh shelled
  • tablespoons maple syrup pure
  • teaspoons mustard seeds 
  • 0.7 cup olive oil pure
  • bunches radishes red quartered
  • 12 servings salt 
  • large shallots minced
  • tablespoons soya sauce 
  • 1.5 pounds sugar snap peas 
  • tablespoons vegetable oil 
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • oven
  • pot
  • kitchen thermometer
  • slotted spoon
  • colander
  • cutting board
  • glass baking pan

Directions

  1. Prepare the beef: Preheat the oven to 50
  2. In a large glass baking dish, combine the soy sauce, maple syrup, shallots and curry powder.
  3. Add the beef and rub the soy mixture all over.
  4. In an ovenproof skillet, heat the vegetable oil until almost smoking. Season the beef with salt, add to the skillet and cook over moderately high heat until browned, about 15 minutes.
  5. Transfer the skillet to the oven and roast the meat for about 20 minutes, or until it reaches 125 on an instant-read thermometer for medium rare.
  6. Transfer the roasts to a cutting board and let stand until cooled.
  7. Prepare the vegetables: In a pot of boiling salted water, cook the sugar snaps for 1 minute. Using a slotted spoon, transfer them to a colander set under cold running water; drain, pat dry and transfer to a large bowl. Repeat with the lima beans, cooking them until just tender, about 4 minutes; add them to the peas.
  8. In a small skillet, toast the curry powder over low heat, stirring, for 2 minutes; transfer to a plate.
  9. Add the mustard seeds to the skillet and cook for 2 minutes; transfer to another plate.
  10. In a bowl, combine the curry powder, oil, vinegar, garlic, lemon zest and salt.
  11. Cut each roast into 1/4-inch-thick slices.
  12. Add the radishes, cucumbers, chives, mustard seeds and 1/2 cup of the curry vinaigrette to the sugar snaps and lima beans and toss.
  13. Serve the beef with the vegetables and pass the remaining vinaigrette separately.
  14. Make Ahead: The roasted beef and the cooked peas and beans can be refrigerated separately overnight.

Nutrition Facts

Calories144kcal
Protein15.9%
Fat34.54%
Carbs49.56%

Properties

Glycemic Index
20.42
Glycemic Load
2.81
Inflammation Score
-7
Nutrition Score
13.613478266675%

Flavonoids

Pelargonidin
10.52mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.11mg
Kaempferol
0.31mg
Myricetin
0.01mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:143.89kcal
7.19%
Fat:5.68g
8.74%
Saturated Fat:0.81g
5.03%
Carbohydrates:18.34g
6.11%
Net Carbohydrates:12.8g
4.65%
Sugar:7.43g
8.26%
Cholesterol:0mg
0%
Sodium:749.84mg
32.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.88g
11.77%
Vitamin C:41.94mg
50.84%
Vitamin K:33.06µg
31.49%
Manganese:0.61mg
30.58%
Fiber:5.54g
22.18%
Folate:76.09µg
19.02%
Iron:3.02mg
16.78%
Vitamin A:778.36IU
15.57%
Potassium:521.7mg
14.91%
Magnesium:53.09mg
13.27%
Vitamin B6:0.26mg
13.09%
Vitamin B1:0.19mg
12.73%
Copper:0.23mg
11.66%
Phosphorus:114.07mg
11.41%
Vitamin B2:0.15mg
9.07%
Vitamin B5:0.87mg
8.73%
Vitamin E:1.24mg
8.29%
Calcium:68.29mg
6.83%
Selenium:4.57µg
6.53%
Zinc:0.87mg
5.83%
Vitamin B3:0.86mg
4.3%
Source:My Recipes